Barefoot footwear: is it good for your feet?

You may have heard of this type of shoe, as it has recently become fashionable especially among the running community.

But if you don’t know if it’s the right one for you or if it’s really all just “good marketing”, read on and we’ll tell you everything you need to know to properly assess it.

What is barefoot footwear?

Barefoot footwear is footwear designed to simulate the sensation of walking barefoot.

This shoe has a last that is more respectful of the shape of the foot, especially in the toe area, and is thin and flexible to allow the feet to adapt to the terrain.

Its purpose is to promote a more natural gait and better posture, as well as to strengthen the foot musculature while walking or running .

Characteristics of barefoot shoes

Just by looking at a barefoot shoe you will know that it is a barefoot shoe because it has a different aesthetic than conventional footwear, but we still share with you the main characteristics of this footwear:

• Foot form to respect the natural posture of your body.
• Very light design that avoids additional load on your feet or legs.
• Flat soles with no elements that raise your heel or arch. This is often referred to as “zero drop”.
• Thin, flexible soles that allow you to better feel the terrain you are walking or running on.
• No reinforcements or buttresses at the heel, ankle or toe.
• Wide toe boxes that allow your toes to move and expand with every step.
• Flexible materials that allow them to fit perfectly to your foot without constricting it.
• Breathable materials that allow good ventilation.

Benefits of barefoot footwear

Surely reading its characteristics you already have an idea of its benefits, but let’s review them:

• They help you strengthen the muscles in your feet, which influences your whole body because they are the ones that support it.
• Improves balance and posture as the sole does not influence your stride.
• It can improve some injuries or deformities that are caused by conventional footwear, such as bunions or low back or knee pain.

To obtain these benefits you need to make a good transition from conventional footwear to barefoot footwear, something we tell you about below.

Risks of barefoot footwear

Like everything, it has a downside that you should take into account before jumping into using them simply because they have been recommended to you or because it is fashionable.

The main risks of this type of footwear are:

• Adaptive injuries when making an abrupt change from conventional to barefoot footwear before your feet have adapted.
• Lack of protection against sharp objects, temperatures or uneven terrain due to thinner sole.
• Overload for some feet, such as flat feet that need plantar support.
• Discomfort when walking, especially if you have sensitive feet and walk or run on hard or uneven ground.

In the event that your feet hurt with this type of footwear, it is important that you stop and do not force yourself to continue.

When is barefoot footwear not recommended?

Although you may think this could be interesting for anyone, it is not.

There are some cases in which it is not advisable to use this type of footwear such as:

• If you have flat feet, as your foot needs help to elevate your plantar arch.
• If you have plantar fasciitis, as they do not offer the rest to the plantar fascia that your foot needs.
• If you are recovering from an injury or you usually have them.
• If you are going to use these shoes on hard surfaces such as asphalt or concrete.
• If you are going to use these shoes on rocky surfaces or with accidents that can damage your feet.
• If you have any medical conditions such as neuropathy or diabetes.

Remember that Smou can help you if you have flat feet with Smou Flat Foot or suffer from plantar fasciitis with Smou Complet or Smou Heel.

What sports can you do with barefoot shoes?

Barefoot shoes are ideal for activities that promote natural foot movement, so those sports will be ideal for these shoes.

Specifically, the sports recommended for barefoot footwear are:

• Hiking in gentle terrain. Walking on a surface without stones and that absorbs foot impacts is a good option.
• Running. It is one of the most popular, but remember to be careful with the surface on which you run and make a correct transition.
• Yoga or pilates. Activities that can be done barefoot or with this type of footwear to better feel the balance and connection with the ground.

For sports on hard surfaces or that require foot protection from impacts, such as basketball or soccer, this type of footwear is not recommended.

How to start barefoot?

If after all you have read you want to try barefoot shoes, it is important that you make a correct transition from conventional shoes to barefoot shoes to avoid problems.

Keep in mind that you will go from walking or running with a heel height of 2-3 centimeters to completely flat, so your foot could suffer and cause a muscle injury.

What you should do is progressively decrease your heel height from what you are currently wearing to flat, so that you give your body and your feet time to adapt.

Another thing to keep in mind is the surface on which you walk or run, as you will feel it more. It is always advisable for that surface to have some shock absorption such as dirt or grass, and avoid asphalt which, being harder, can be detrimental to your bones and stability.

Also, something that might help you is to strengthen your foot, ankle and calf muscles with exercises.

And finally, during this transition it is important that you listen to your body to see if the change you are making is positive or not.

If your feet hurt when wearing this type of footwear, stop and consult a podiatrist or physiotherapist in case there is a problem.

How to choose between barefoot and orthopedic insoles?

If you have any pathology or condition that requires orthopedic support, it is best to consult with a specialist for guidance on whether or not you can use barefoot and how to transition to barefoot shoes if appropriate.

The health of your foot is the priority.